The scoop and second pull

Question 1

Olympic weightlifters have been found to have highe

Answer 1

vertical leaps and quicker 25-meter sprint times than any other athletes, including Olympic high-jumpers and sprinters.

Question 2

The technical explanation for this is that the weightlifters have better

Answer 2

“speed strength” than any other athletes.

Question 3

“speed strength” than any other athletes. equals

Answer 3

Speed-strength is defined as a combination of starting strength (ability to fire many muscle units instantaneously) and explosive strength (ability to keep these motor units firing once turned on).

Question 4

starting strengt

Answer 4

(ability to fire many muscle units instantaneously)

Question 5

explosive strength

Answer 5

ability to keep these motor units firing once turned on).

Question 6

First pull

Answer 6

n is essentially a deadlift with the shoulders forward of the bar in the setup. As the bar comes off the ground and travels along the shin, the torso’s angle of inclination remains constant.

Question 7

“scoop” or

Answer 7

“double knee bend.”

Question 8

“double knee bend.”

Answer 8

bar passes the knees, the athlete rotates his torso until it is perpendicular to the ground without elevating the bar; this re-bends the knees some and is called the “scoop” or “double knee bend.”

Question 9

Second pull

Answer 9

At the instant the torso is perfectly erect, the hips and legs are violently extended. This is the “second pull.” The second pull puts the trajectory of the athlete and bar directly upward.

Question 10

Second pull ups same as

Answer 10

At the beginning of the second pull, the torso is upright. Notice, this is the same posture of the dip of the push-press., he setup of the hip, legs, and torso for the second pull, readied by the scoop, is identical to the bottom position of the dip in the “dip-drive-press” cycle of the push-press or jerk.

Question 11

Only from this posture can we effect maximum hip-leg extension power.

Answer 11

When the torso is perpendicular, the forces on the spine are entirely compressive and there are essentially no shear forces acting. Only from this posture can we effect maximum hip-leg extension power.

Question 12

if second pull were initiated with the torso forward- inclined, t

Answer 12

If the second pull were initiated with the torso forward- inclined, the spine may not withstand the shear force of the violent hip and leg extension. It is that powerful.

Question 13

The second pull is so powerful that without a ———grip, grip cannot be maintained

Answer 13

The second pull is so powerful that without a hook grip, where the thumb is held tightly against the bar by the fingers, the grip cannot be maintained.

Question 14

We teach the feel and posture for the launch point of the second pull by having the athlete

Answer 14

find the bottom of the dip in the push-press and then, without moving anything except the arms, bring the bar down from the shoulders to the hang and back several times to demonstrate the identical hip, leg, and torso position used for both the second pull and the drive of the push-press.

Question 15

The depth of the dip is determined by finding where the athlete can? , without dropping?

Answer 15

The depth of the dip is determined by finding where the athlete can maximally accelerate the bar on the drive without dropping the chest at all going up or down. This is generally about six to eight inches.

Question 16

Systems through practice and training that can be developped

Answer 16

By contrast, coordination, accuracy, agility, and balance are developed through practice alone while cardiorespiratory endurance, stamina, flexibility, and limit strength are developed largely through training.

Question 17

e return in performance can be immediate.

Answer 17

First, when the technique of the scoop and second pull “click” for the athlete,

Question 18

can explosiveness be developed through sporting movements, Swiss Ball, Pilates, and kettlebell training claim otherwise.

Answer 18

The violent hip-leg extension of the second pull has great application to explosive sport movement, but those sporting movements are not going to develop maximal hip-leg explosiveness.
Only weightlifting can develop this explosiveness due to the unique posture and dynamics of the second pull, though fans of the Swiss Ball, Pilates, and kettlebell training claim otherwise.

Question 19

Kb for speed strength

Answer 19

The kettlebell exercises (snatch, swing, and clean), while excellent for developing aerobic and anaerobic strength endurance, are inadequate to the task of developing speed strength.

Question 20

We cannot explosively extend the hip and leg unless

Answer 20

torso is upright

Question 21

. With the kettlebell exercises the torso is upright only after the

Answer 21

hips and legs are fully extended. This line of action precludes the explosiveness of the second pull.The kettlebell movements are really first pulls to full extension – no scoop, no second pull, and limited power.

Question 22

Limit strength , strength endurance and explosiveness how to improve

Answer 22

We must lift heavy (dead, squat, bench) to optimally develop limit strength, and we can use kettlebell training (snatch, swing, clean) to develop aerobic and anaerobic strength endurance, but we must train and practice the Olympic lifts if we want to develop explosiveness.

Question 23

Limit strength , strength endurance and explosiveness how to improve

Answer 23

We must lift heavy (dead, squat, bench) to optimally develop limit strength, and we can use kettlebell training (snatch, swing, clean) to develop aerobic and anaerobic strength endurance, but we must train and practice the Olympic lifts if we want to develop explosiveness.